The best way to improve shoulder mobility is via addressing the t-spine first. This is why we start with the rib grab this way. Once your optimize the t-spine, then add in the reach to improve GH rom.Quick question about the Rib Grab stretch: Is their a technical reason for holding the ribs with the upper arm as opposed to extending it to the back for added stretch loading?
The best way to improve shoulder mobility is via addressing the t-spine first. This is why we start with the rib grab this way. Once your optimize the t-spine, then add in the reach to improve GH rom.
Seems to me the LCC&J program should be compatible to alternate with blocks of Q&D. Yes?
I don't really enjoy swings, I do them because they work. I do enjoy snatches and long cycles just for the sake of doing them, so alternating blocks of AGT long cycles with blocks of Q&D snatches would make me very happy.
I was thinking program A until stall or 6 weeks, then 6 weeks of Q&D and repeat.
I think the question would be how important it is for you to progress on the LCCJ program, and if stopping it for a few weeks hinders that progress. Probably best to try and see.Seems to me the LCC&J program should be compatible to alternate with blocks of Q&D. Yes?
That's a great question, IMO.I am thinking more of the mitochondrial stimulation aspect. Pavel writes that Q&D is biased towards MT biogenesis, A+A is biased toward MT respiration, and S&S lies somewhere in between. So, to make my question a bit more specific, is this long cycle program sufficiently biased toward MT respiration to make it a good compliment to Q&D?
I would say the style of this C&J program - “Strength Aerobics” - is on the “respiration” side, but not as far as A+A (which is a more thorough depletion due to heavier load from more reps, 3-5) due to imposed tempo (rather than by feel). But stopping the session when the talk test fails keeps it on that half of the continuum, while Q&D is intentionally revving the engine (albeit in a more sustainable way, the argument goes).I am thinking more of the mitochondrial stimulation aspect. Pavel writes that Q&D is biased towards MT biogenesis, A+A is biased toward MT respiration, and S&S lies somewhere in between. So, to make my question a bit more specific, is this long cycle program sufficiently biased toward MT respiration to make it a good compliment to Q&D?
Yes, really. My knees probably wouldn't hurt as much these days if I had known it 30 years ago. Don't think it would have helped my land nav though. I get lost in squad sized perimeters. I have concluded that, while I have a very strong sense of direction, it is also very inaccurate.
Just a reminder to everyone that this is not a StrongFirst publication, and that @Mikeperry has gone above and beyond in helping us all with these things.When will the updated PDF be available/sent out via e-mail?
I bought the program (BJJ Fanatics is having a President's day sale which is 40% off) -- I gave it a thorough read through and the PDF download mentions is it V3 from the title.
Program looks solid. I still think I have some other stuff I would like to try first prior to using it, but I can definitely see the program being good to use an an "in season" training plan.
I would recommend emailing BJJ Fanatics. They have very active customer service and usually get back to you within 24-48 hours.It must be a silent upgrade then, as I have V2 from two weeks ago. The link BJJ sent me still points to V2.
Would appreciate a pointer on how to get the latest version. When I login to my BJJ account I only see the video link, not the pdf link.
I am not training martial arts. However, from reading this thread and other strongfirst output, I would guess thatVery keen to buy this!
Just a question though. it seems like it is very much directed to BJJ (In regards to combat sports). Would this be beneficial to strikers?
I have often jokingly said I am "functionally western" as I have a taste for a lot of western things..@wespom9 , it's an absolutely glorious game that doesn't physically exclude the everyday public from playing...i.e. normal sized folks! It was a big part of my childhood. Even kids that didn't like it played catch, practiced in the infield, etc. I was a Mets fan growing up but guys like Reggie Jackson and the like were my heroes. Kids today don't seem as interested and I find it sad.
Ok sorry for being off topic on a Monday...